Ring row row.
Things to know…
- The Open is Coming! In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year. It starts October 10th, and you can register here! We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout. Hope to see you there!
CROSSFIT
S&P Cycle: squat – pull – press – ACS – off
A. 3 sets
8-10 KB clean to bottoms-up press ea side
30 sec starfish pose ea. side
30 sec dead bug w/ lateral tension ea. side
B. “KAREN”
150 wall balls for time (20/14)
CSPORT
A. 15, 12, 9, 6, 3
Bench press
Push ups
200m row each round
B. 15, 12, 9, 6, 3
KBS
Lunges per leg
200m run each round
C. 21, 15, 9
DB push press
Pull ups or body rows
D. 21, 15, 9
Cal Bike
Burpees
Quote of the Day
“What comes easy won’t last. What lasts won’t come easy.” – unknown